F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: QuackQuackHonk

Conditions: MOIST PAX: 8 FNGs: 0 DR PAX: 0 Warmarama 5 Burpees OYOSSH – 304 Burpees OYOHillbilly Walkers – 153 Burpees OYOThrough the Tunnel – 152 Burpees OYOPickle Pounders – 10Mt. Climbers – 101 Burpee OYO Mosey one lap around the pond and back to the flags. The Thang PONG: Partner up, starting on opposite sides of the field. Run toward your partner.When you meet somewhere in the middle, stop for 5 Squats/5 Merkins.Return to your starting point.Rinse/repeat for time.IF you get to one side or the other, both partners do 20 Burpees(this did not even come close to happening)…

Conditions: Post-Solstice, Still Muggy PAX: 6 FNGs: None DR PAX: None Warmarama 1 Burpee OYO between each of the following…SSH – 30Nancy Kerrigan – 10/10Pickle Pounders – 10Helicopters One lap around the pond and back to the clubhouse, grab a picnic table. The Thang A.L.A.R.M.: Sets of 5, 10, 15, and 20 (IC) of each of the following, with a quick mosey to the pond path and back between each set: Arms: DipsLegs: Step-UpsAbs: Wing-NutsR: Reverse LungesM: Merkins, incline & wide-arm Mary AMRAP LBCs for approximately 1.3 minutes. COT Therefore it says, “Awake, O sleeper, and arise from the dead,…

Conditions: Cloudy with a chance of showers PAX: 4 FNGs: 0 DR PAX: 0 Warmarama SSH – 30 ICArm Circles – 15 Each ICTTT – 12 ICEmperial Walkers – 20 ICMountain Climbers – 15 IC The Thang Indian Run around lake and to the tennis courts Bombs: Bupees – 50Overhead Press – 100Merkins – 150Big Boys – 200Squats – 250 Call and Run: Call out an exercise for the group to do while you run. Everyone gets a turn. V – Situps Side V – SitupsHigh Flutter KicksFreddie Mercuries Call and Bear Crawl: Call out an exercise for the group…

To the music! Conditions: Muggy gloom then muggy sunshine PAX: Dreamliner, Marvel, Two Wheel, Gas Sation, Submac, Bunker, Mr. Universe, Trout, Bing FNGs: None DR PAX: None WARMORAMA 5 Burpees OYO Tenessee Rocking Chairs – 10 In Cadence (touch knees, squat, back to knee touch) 10 Sweat Angels – In Cadence Through the Tunnel – 15 reps each way 5 – 8 count body builders – In Cadence Michael Phelps – 15 10 Star Jack 5 Burpees OYO Tennessee Rocking Chairs -1) Bending only at the waist, touch toes. 2) Bending only at the knees, drop to a squat…

Conditions: We saw a rainbow…enough said PAX: Dreamliner, Marvel, Two Wheel, Gas Sation, Catapult, Bunker, Musket FNGs: None DR PAX: None Warmarama (IC) 5 Burpees OYO 10 Sweat Angels – In Cadence Through the Tunnel – 15 reps each way Side Straddle Hops – Incadence, 20 reps each way Michael Phelps – 15 Arm Circles – 10 each direction and over head 5 Burpees OYO Mosey to around to bearcrawl bridge and do 2x inner laps (approx 200M) bearcrawling over bridge each lap. Then return to tennis court. The Thang – Zachary Tellier Hero WOD Ladder – Mosey 2x across…

Conditions: WET and HUMID PAX: 5 FNGs: None DR PAX: None Warmarama SSH – 30Michael Phelps – 10Imperial Walker – 10Through the Tunnel – 10Burpees – 5 OYO Mosey around the pond. The Thang Divide into two groups, one group on the swings doing Aussie Merkins while the other group was on the benches doing Wing Nuts, all AMRAP except for one PAX counting out 25 Wing Nuts; Flapjack back and forth until all PAX have had a turn counting. Mosey over Bear Crawl bridge and around the small loop. Deck of Death: YHC draws cards and the PAX do…

Conditions: Crisp PAX: 4 FNGs: None, though Submac’s 2.0 desperately wanted to be there DR PAX: — Warmarama Burpees – 5SSH – 30Michael Phelps – 15Pickle Pounders – 10TTT – 10 Burpee Bingo: At any point during this workout, someone can call BINGO, and the whole group must drop for 1 burpee. Rules: The BINGO must be enthusiasticThe same person cannot say BINGO twice in a row.The whole must be within earshot when you say it. Mosey around the pond back to clubhouse. The Thang AMRAP B.O.M.B.S. – All PAX do AMRAP of the following exercises while each PAX takes…

Conditions: *chef kiss* PAX: 4 FNGs: – DR PAX: – Warmarama Burpee – 1 OYO between each of the followingSSH – 30Monkey Humpers – 10Pickle Pointers – 10Toy Soldiers – 10 Mosey to Food Lion parking lot, long way … The Thang Dirty Hookup: 4 count between high plank and horizontal plank against wall, 12 total. Bojangles Biscuit w/Dirty MacDeuce: 4×2 sets of 3 exercises, 12 reps IC, after the first round, YHC let the other PAX choose the three (Legs, Core, Arms). Between sets, run two intervals of speed bumps and sprint the third: Marvel (YHC): Reverse Lunges, LBCs,…

Zoom call link: https://zoom.us/j/884657155 Password: Already sent to PAX via e-mail. If you did not receive it, send an e-mail to HamptonRoads@F3nation.com Competition #1: NFL Draft Pick’em and Watch Party All PAX encouraged to dial in to the zoom call for the first five picks of the NFL draft. Not required, but most likely you will want to have the NFL draft playing in the background on your T.V. Rules: Before the NFL draft begins (Thursday, April 23, 8:00 p.m.), pick the top five picks in the NFL draft via the google form (https://forms.gle/3md65UPWmV61rDKc6).One point for each of your picks that…

Conditions: Let’s just say YHC’s shirt was actually wet through PAX: 3, plus a brace of ducks FNGs: None, but Two Wheel came back out! DR PAX: Nope As there was no Q in sight, YHC took the lead with the other PAX filling in for portions as noted below. ***Marvel*** Warmarama SSH – 30Michael Phelps – 10TTT – 10Imperial Walker – 10 Mosey around the pond, then to the tennis court. The Thang Dora: 100 Merkins, 200 Big Bois, 300 Squats. Odd PAX out did Agassis and whichever PAX replaced him on the run was the “count” for that…

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